23May
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
MURPH Memorial Day May 26th modified schedule OPen Gym at 7am classes at 8am, 9am and 10am
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Row 15 cals
Stretches:
Updog/down dog
Scorpion
Thoracic rotation
Cat cow
Cossack squat
Leg swings
Clean and Jerk (Build to heavy ground to overhead)
14 min AMRAP (AMRAP - Rounds and Reps)
15 cal row
12 clean and press 65#
6 burpee over bar (9 u-turns)
23May
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
MURPH Memorial Day May 26th modified schedule OPen Gym at 7am classes at 8am, 9am and 10am
HomeGrown AthletX - Functional Fitness
Warm-Up
1:00 cardio
:30/:30 Samson Stretch
:30 Alternating Scorpions
:30 Up Dog to Down Dog
---
2 Sets, For Quality
:30 second Echo Bike
20 Banded Pull Aparts
20 Bear Plank Shoulder Taps
12-16 Alternating V-Ups
Barbell Specific Prep
Bench Press
10 Empty Barbell Reps
5 Reps @ 40-50%
3 Reps @ 55-60%
2-3 Reps @ 65%
Then working loads on the barbell
Bench Press (Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%)
% of Bench Press
Key focus areas:
Press through the floor with your feet
Flex your glutes
Imagine pulling the bar down and engaging your mid back on the press.
Modifications:
We could move to a Barbell Floor Press or Dual Dumbbell Bench Press for the day. Both can help with any type of shoulder impingement issues.
“We’re Not Worthy” (5 Rounds for reps)
5 Sets
2:00 AMRAP
15/12 Cal Row or Ski or 12/9 Cal Bike
10 Renegade Rows
- Max Toes to Bar in Remaining Time
Rest 1:00 b/t sets
Goal : Complete 8+ Toes to Bar each set
Stimulus : Upper Body Density and Midline Stamina
RPE : 8/10
Primary Objective : Complete the buy-in work of the cals and Push-Ups in under 90 seconds
Secondary Objective: Work to have the toes to bar completed in 1-2 big sets to finish off each 2:00 AMRAP.
22May
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
MURPH Memorial Day May 26th modified schedule OPen Gym at 7am classes at 8am, 9am and 10am
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Push/Pull complex:
8 sets: 6 reps for each movement at 70-72%
Strict press
Pendlay rows
***
4 sets
8 DBs seated Arnold press
8 DBs incline chest supported rows
***
4 sets
15 DBs seated rear delts
15 Banded tall kneeling lat pulls
22May
Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
MURPH Memorial Day May 26th modified schedule OPen Gym at 7am classes at 8am, 9am and 10am
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
180 seated knee raises (I GO - YOU GO)
***
Together:
200M Farmers carry (high/low)
10/10 DB Bent over rows
200M Farmers carry (front rack)
10 DBs Hang clean to overhead
200M Farmers carry (suitcase)
10/10/10 Banded single arm lat pull (right, left then together)
***
180 seated knee raises
22May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
HomeGrown AthletX - Functional Fitness
Body Heat Mobility Warm-Up
2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20 second PVC Pipe Prayer Stretch
Barbell Specific Prep
3 Position Snatch Pull
3 Position Muscle Snatch
3 Position Power Snatch
3 Overhead Squats
--
Add Light Loads
-
Snatch Pull
Low Hang Power Snatch
Hang Squat Snatch
--
Build to 60%
Snatch (Every 90 seconds x 10 Sets
Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch
Starting @ 60% of the limiter for the day.
)
% Limiter being either the Power Snatch or Hang Squat Snatch
Goal: Technique Proficiency, building to around 75% of 1RM
Stimulus: Speed Strength, Technical Proficiency
Cues:
Stay over the bar, root through the feet and keep pushing through extension in the pull.
Punch fast and receive the bar with a strong core and lockout.
Modifications:
We can move to Power Snatch for all lifts today and keep to the traditional hang if needed.
For athletes with movement limitations look to tackle this complex as a clean complex or could even adjust to a single dumbbell snatch.
**Secondary Warm-Up After the Snatch**
Adjust to working loads on the barbell.
-
8 Scapular Pull-Ups
8 Bar Kip Swings
6 Kipping Pull-Ups, Jumping Pull-Ups or Banded Pull-Ups
6 Overhead Squats @ working loads
–
Final Transition into the Workout
“Excellent!” (AMRAP - Reps)
For Time
7:00 AMRAP
3-6-9-12-15....
Overhead Squat
Pull-Ups
Barbell: (Rx 115/75, S 95/65)
Goal: Complete 75+ Reps (The round of 12+12... +15 Overhead Squats and beyond
Stimulus : Powerful Couplet / Complementary Movements
RPE : 9/10
Primary Objective : Stay unbroken on the Overhead Squats through the round of 12.
Secondary Objective : Maintain consistent sets on the pull-ups. For our high level athletes we should look to go unbroken through the round of 12 reps.
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
21May
Announcements
MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
HomeGrown AthletX - Functional Fitness
General Prep
2 Sets: For Quality
1:00 Row
10 Alternating Box Step-Ups
8 Romanian Deadlifts
6 Tall Muscle Cleans
6 Strict Press
Specific Prep
10 Deadlifts @ Light Load
5 Box Jumps
5 Deadlifts @ Moderate Load
3 Seated Box Jumps to Higher Box
--
Then Build to Working Weights and Height
Deadlift (Every 1:30 x 8 Sets
3 Deadlifts @ 70-75%
+
3-5 Seated Box Jump to High Box)
% of 1RM Deadlift
Look to complete the lift @ 20x1 Tempo
We are looking to create a little contrast here between the absolute strength work and the seated box jump to high box. The goal here is to hit the Deadlift @ 20x1 Tempo and then focus on being dynamic and explosive for the Box.
We are creating a range for the Box Jumps today in order allow for those going for more height on the Box Jumps to target 3 high box jumps and those just working on form and more control to target 5 box jumps at a lower height
Scaling Modifications:
Hex Bar Deadlift
Sumo Deadlift
Block Deadlifts
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Load: (Rx155/105, S 125/85)
Goal: 6-9 minutes
Time Cap: 12 minutes
Stimulus : Barbell Cycling / Anaerobic Power
RPE: 9/10
Primary Objective : Keep each movement to only 1 break or less during each set. This means breaking the Deadlifts, Hang Power Cleans, and Push Jerks to 2 sets or less across the board.
Secondary Objective : Complete the workout in under 10 minutes (2 min / round).